It would be nice if what you see is what you get when it comes to food labels.  Unfortunately, food labels are not as straightforward as they might seem.  Here are some common label claims and what they really mean.

Certified Humane

Products with this label have met the standards of the Humane Farm Animal Care Program where farmers are inspected annually to ensure the livestock are given adequate shelter, space, and gentle handling to limit stress.  Animals also need to be given plenty of fresh water and a healthy diet (free from antibiotics and hormones) and are allowed to engage in their natural behaviors.  A higher standard of slaughtering must also be used in order to make this label claim.

Cholesterol Free

In order to make this claim, products are required to contain less than 2 milligrams of cholesterol and 2 grams or less of saturated fat.  Just because a food is cholesterol free doesn’t mean it can’t raise your cholesterol – especially if it is high in trans fats.

Free-Range

Livestock that is labeled as being free-range are required to have access to the outdoors for over half of their lives.  The USDA does not perform inspections unless there is reason to believe the farmer is not complying with labeling requirements.

Good/Excellent Source of…

In order to be “a good source” of a nutrient, the food needs to provide 10 to 19 percent of the daily value (DV) or the reference daily intake (RDI).  “An excellent course” needs to provide 20 percent or more.  Keep in mind that the daily value is based on a 2,000 calorie per day diet.  If you consume more than 2,000 calories per day, this claim can be misleading.

Light/Lite

In order to use “Light” on the label, products are required to contain either half the fat or one-third the calories of the regular version.  The product may not necessarily be low in calories or fat; it depends on the original recipe.

Natural

Labels that claim the food is natural or all natural simply means that the meat or poultry product was minimally processed without adding synthetic ingredients (e.g. artificial flavors, colors, and preservatives).  According to the director of the U.S. Department of Agriculture’s food Safety and Inspection Service Labeling, “natural” was not intended to describe how the animal was raised.  Additional federal regulations apply to whether antibiotics and growth hormones can be used.

No Trans Fats

The new U.S. Food and Drug Administration (FDA) food labeling rules allow food manufacturers to list “zero” grams of trans fat (hydrogenated fat) on a food label when the amount of trans fat is less than 0.5 grams. Keep in mind that if you eat several of these items, you may be consuming more trans fat than you think.

Organic

In order to earn the USDA certified organic seal, the food is required to be at least 95 percent organic.  For meats and poultry, animals must be raised without antibiotics or hormones and eat 100 percent organic feed free of animal byproducts, urea, and manure; also, the animals’ living conditions need to allow for natural behaviors, exercise, and reduction of stress.  For plant foods to earn this designation, they must be grown without genetic engineering, most conventional pesticides, and petroleum and sewage-based fertilizers.  Farmers are inspected annually to determine if they are meeting the organic requirements.

Sugar-free/Sugarless

This claim requires the products to have less than 0.5 grams of sugar.  However, the FDA does not define honey, molasses, or other natural sweeteners as sugar, so the products claiming to be sugar-free could contain these in higher amounts.  Natural sweeteners produce similar effects on the body as sugar and often have the same amount of calories per serving.  If you have diabetes, this is especially important; always read the ingredient list when this claim is made.

Whole Grain

Whole grains have the bran, germ, and endosperm intact; these contain fiber, calcium, magnesium, and potassium.  Foods can be labeled “wheat” and not have whole grains, so you should look for “whole” before you buy.

 

The Bottom Line:

For packaged foods, make sure to read the nutrition label thoroughly, including the ingredients.  For meat, poultry, and eggs, consider how much you are affected by how the animal is raised and what it eats.  Any additional pesticides, hormones, and antibiotics in our foods can have long-term health consequences.

Click here for more information on organic foods. 

Sources:  FDA; Today’s Health & Wellness, September/October 2005